161013


CrossFit Cambridge – CrossFit

Weightlifting

Bench Press (Heavy Double + Max Reps at 85%)

After your final set of bench. Complete 100 band pull aparts. Complete them as quickly as possible with an emphasis on quality.

Metcon

Metcon (Calories)

20 Minute EMOM

Odds: Max Cals Rower

Evens: Rest

You should be rowing more than your typical emom calorie goal. Looking for 90%+ intensity throughout. RX goal would be 25/20 per minute. But don’t sell yourself short.